6. Learn to recognize
anxiety in your body. Anxiety is stored in your body in ways you may be unaware
of. Often, your body will tell you are anxious before you even know

Panic attacks self help:
caring for your thoughts.

1.
Recognize your thoughts. There are several components to panic attacks but your
thoughts are a large contributor. It is likely that if you are having a panic
attack, there are thoughts that are driving this attack in the moment. Some
thoughts that clients have told me contribute to their panic attacks are “I’m
out of control”,” I’m going to die”, ” I can’t handle this. “

2. Make yourself a list
of reassurances that can help you when you are having a panic attack.

For
example:

“I’m just having a panic attack it’s not a real heart attack”

I’ve been
checked out by a professional”

I’m not going to die, this will pass”.

3. Share this list with
your friends and loved ones or post the list somewhere you can see it when you
need it. If your attacks happen outside of the house, make yourself a wallet
sized card with these thoughts.

Panic attacks self help:
Caring for your mind

1.
Practice and learn about mindfulness, which is the art of experiencing the
moment by stopping yourself from focusing on the past and future. Surprisingly
if you try this, you will realize you cannot worry if you are in the moment.

2. Learn to meditate.
Meditation creates a space between your thoughts feelings and behaviors. It
provides us with a greater sense of self control, connection with our body, and
a space between our thoughts and behaviors.

3. Realize that your
thoughts are not necessarily true. Just because we have a thought does not mean
we have to believe it.

Panic attacks self help:
lifestyle

1. Live
your life in a way that confronts real issues. Pretending issues and emotions
are not there, or avoiding things that need to be dealt with, is never a
healthy way to solve problems.

2. Learn new coping
skills. If you have a great deal of stress and not very good coping skills, you
can create the conditions in your body that make a panic attack more likely!

3. Learn to think
positively. Our perception of the events in our environment is what determines
our reaction.

4. Reduce your stress
level by making good choices about your stress. Sometimes we are unwilling to
do the things we need to do to reduce our stress.

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